Going to the gym can be a wonderful experience with all the possibilities it offers. The machines, free weights, and equipment provided at the gym allow visitors to reach their fitness goals by sculpting, strengthening, and elevating their bodies. Although there are numerous workouts, some people often stick to familiar exercises such as bench presses, squats, and bicep curls, which are renowned for their effectiveness.
However, some underappreciated workouts are effective and could be a good addition to your fitness routine. Today, we are taking a closer look at four overlooked workout routines. These gym exercises were featured on a curated list by Fitness Magazine BoxRox, citing workout tips from fitness enthusiasts Hudson and Brandon White, better known as the Buff Dudes on their popular YouTube channel, which boasts over 2.5 million subscribers.
1. Pin Squats
The pin squat is a variation of the traditional squat that can help to refine your squat technique. This exercise involves setting safety pins or bars at a specific height within a squat rack. This exercise is effective in isolating and strengthening particular portions of the movement. The pin squat allows you to build explosive strength by focusing on specific ranges of motion.
This workout is also beneficial to those with mobility limitations. Additionally, the pin squat is an excellent option for lifters pushing heavy weights because it provides more safety since the pins catch the barbell if the lift is not completed.
How to do it:
- Set the pins in the squat rack to your desired height.
- Position the barbell on your back and align yourself under the pins.
- Lower the bar until it gently rests on the pins, pause, and then drive back up.
2. Prone Rows
For a new workout to strengthen your upper back, especially one that will help you build a well-defined upper body, you can consider prone rows. This is an excellent compound workout that engages multiple muscles. This gym exercise targets the rhomboids, trapezius, and latissimus dorsi.
Prone rows involve lying prone on a bench and lifting a barbell, which engages the muscles in your arms, core, and shoulders. This technique also eliminates momentum, forcing your muscles to work harder and ensuring a strict range of motion. It isolates the back muscles and can be modified based on fitness levels.
How to do it:
- Lie face down on a flat bench, holding a barbell or dumbbell.
- Pull the weight towards your chest, squeezing your shoulder blades together at the top.
- Lower the weight in a controlled manner.
3. Z Press
Another workout that is effective in building strength in the deltoids and upper back is the Z press. This challenging workout is a seated overhead press performed on the ground with no back support.
Unlike the traditional overhead press, this workout eliminates the ability to use your legs for assistance. It strengthens your core and upper body. This exercise demands stability, balance, and control. Therefore, it is a great workout to improve shoulder mobility.
How to do it:
- Sit on the floor with your legs extended and hold a barbell, dumbbell, or kettlebell at shoulder height.
- Press the weight directly overhead, keeping your back straight and core engaged.
- Lower the weight with control back to the starting position.
4. Guillotine Press
The guillotine press effectively targets the upper portion of the pectorals, creating a stretch that emphasises muscle engagement. The guillotine press is a twist on the traditional bench press. It shifts the barbell’s path to align with your neck or throat area rather than the chest.
This exercise requires proper form and caution due to its advanced nature. It places additional stress on the shoulder joint, so ensure you’re comfortable with traditional bench presses before attempting this variation.
How to do it:
- Lie on a flat bench with the barbell positioned above your neck.
- Lower the barbell towards your neck, keeping your elbows flared out to emphasise chest activation.
- Push the barbell back to the starting position in a controlled motion.
Why These Exercises Stand Out
The gym exercises are a good way to challenge your body in unique ways. They target underutilised muscle groups or focus on enhancing strength in specific ranges of motion. Adding variety to your workouts is beneficial in improving your overall fitness levels. These are also very suitable for beginners and advanced lifters since they can be scaled to anyone’s weight limit. When done correctly, they can take your training to the next level and improve your strength, mobility, and performance.
